How Sleep Affects Students and Their Success At School (2023)

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It’s no secret that students face immense pressure to do well in school. For teens, good grades can determine the college you’re accepted into, and for college and grad students, academic success can impact your career goals.

Multiple factors can influence your achievements, but does sleep play a role? In this article, we’ll find out if students who sleep better are more likely to succeed.

We’ll also look at students’ current sleep patterns, how they can improve their rest, and why developing good sleeping habits now will help them later in life.

Section 1

Are Students Getting Enough Sleep?

Section 2

What Causes Teens and Young Adults to Lose Rest?

Section 3

Signs of Sleep Deprivation

Section 4

Do Successful Students Sleep More?

Section 5

How Can Students Sleep Better?

Section 6

How Will Better Sleep Help Students Later in Life?

Section 1

Are Students Getting Enough Sleep?

Section 2

What Causes Teens and Young Adults to Lose Rest?

Section 3

Signs of Sleep Deprivation

Section 4

Do Successful Students Sleep More?

Section 5

How Can Students Sleep Better?

Section 6

How Will Better Sleep Help Students Later in Life?

Are Students Getting Enough Sleep?

According to the American Academy of Sleep Medicine, teens should sleep [1] between 8 and 10 hours every night. 1 To develop these guidelines, the AASM developed a panel of 13 experts who reviewed over 800 articles of scientific research in order to come to an agreement on what is the optimum amount of sleep.

Student Group

(Video) Why healthy sleep is crucial for academic success

Recommended Sleep

Average Sleep Among Group

High School


Less than 8h


7 or more



7 or more


They used a similar process for the recommended sleep time for adults [2], with the help of a 15-person expert panel. They concluded that adults 18 and older should get 7 or more hours of shut-eye.

Using this data as a reference point, experts can analyze whether students are meeting the recommended amounts of sleep.

In a CDC national student sample [3], they discovered that as many as 7 out of 10—or 72.7 percent—of students weren’t sleeping enough on school nights. Most of these students were sleeping for less than 8 hours, and the alarmingly high numbers reveal just how prevalent sleep deprivation is among young people.

How Sleep Affects Students and Their Success At School (1)

Unfortunately, college and grad students aren’t doing much better. The University of Georgia [4] Health Center reports that most college students only get 6-6.9 hours of sleep each night, which is below the minimum recommendation of 7.

A 2020 study examined stress and burnout among graduate students. Their findings also looked at how well grad students slept. They reported that the study participants only slept an average of 6.4 hours per night [5].

Learn More: How Much Sleep Do Teens Need?

What Causes Teens and Young Adults to Lose Rest?

Why, then, are so many young people not sleeping well? There are a variety of reasons contributing to this trend.

Late-Night Homework

Many students will often stay up late trying to study for an exam or work on homework. While some may have to do homework later due to extracurricular activities or a job, others may need the extra time to meet the demands of multiple classes.

How Sleep Affects Students and Their Success At School (2)


Between computers, video games, and cell phones, young people are surrounded by technological distractions. Unfortunately, screen time can affect your quality of sleep. Research shows us that screen time before bed can impact people of all ages for several reasons [6].

The first is that the blue light emitted from the screen reduces the production of the melatonin hormone, which is responsible for keeping your sleep-wake cycle running smoothly. The second reason is that the devices stimulate your brain, making it difficult to quiet your mind as you prepare to sleep. Thirdly, notifications going off during the right could disrupt your REM – or deep sleep – cycle.

It’s also worth noting that even when you don’t use devices before bed, tech distractions may also cause you to put off doing homework and other tasks until later, which could still throw off your sleep schedule.

Emotional Stress

(Video) How your sleep habits could affect your childrens' success in school

Dartmouth College [7] reports that over 50 percent of chronic sleep problems are caused by emotional stress, including depression and anxiety. They go on to add that high levels of stress can also lead to insomnia.

For teens and young adults, they are dealing with the demands of school, extracurricular activities, internships, and side jobs – all while trying to navigate social, family, and romantic relationships. A combination of these stressors could easily keep them from sleeping well.

How Sleep Affects Students and Their Success At School (3)

Inconsistent Sleep Schedules

Not having a consistent bedtime and wake-up time can also affect how well-rested you are. While some students might maintain a good sleep schedule during the week, that can quickly go out the window when the weekend rolls around.

A 2009 study that looked at the sleep habits of university students in Taiwan determined that there’s a link between irregular sleeping patterns [8] and insufficient rest.

Living Environment

It’s not just your habits, though. The environment you sleep in may also influence your sleep quality.

College and graduate students, in particular, may have difficulty creating a relaxing sleep environment. From roommates to noisy neighbors, there are plenty of distractions that could keep you up at night.

Find Out More: 29 College Students Sleep Statistics

How Sleep Affects Students and Their Success At School (4)

Sleep Disorders

Young people may also struggle with sleep disorders that interfere with rest. These include insomnia, sleep apnea, narcolepsy, and restless leg syndrome. However, when it comes to sleep disorders, it’s best to consult with a physician who will be able to diagnose your sleep issue [9] properly.

Diet and Exercise

What you eat and drink can also trigger sleep problems. For example, caffeine and alcohol consumption can disrupt your sleep, while going to bed on a full or empty stomach may cause discomfort that makes it difficult to fall asleep.

Although exercise is essential for maintaining a healthy life, working out too late at night can give you a boost of energy that makes it hard to doze off at bedtime.

Get More Info: Exercise and Sleep – How to Target Your Workout Time

How Sleep Affects Students and Their Success At School (5)


We might be quick to scold young people about their sleeping habits, but it’s not entirely their fault either. Research [10] established since the early 1990s determined that as teens got older, they were biologically wired to go to bed later. This is referred to as a Sleep Phase Delay, and it means that their circadian rhythm (or internal clock) makes it harder for them to go to bed before 11:00 pm.

Unfortunately, that doesn’t correlate with school and university schedules. Most schools begin classes [11] as early as 8:00 am, with some high schools starting even earlier at 7:30 am.

Signs of Sleep Deprivation

When you’re sleep-deprived, you will notice one – if not several – of these symptoms.

Mood Changes

How Sleep Affects Students and Their Success At School (6)

Mood disorders like anxiety and depression can lead to a lack of rest, but little sleep can also exacerbate these conditions or create an increased risk of developing them. When they don’t sleep enough, students may also experience more negative moods [12] like frustration, irritability, sadness, and anger. These types of mood disorders and changes could hinder their relationships with teachers, peers, and family.

Get Sick More Often

Not getting adequate sleep also means you’re more likely to get sick, and it could influence how long it takes you to recover from an illness. When you sleep, your body releases protective proteins called Cytokines [13]. However, when you’re not getting enough rest, the production of this protein decreases, leaving you more vulnerable to infections and diseases.

Daytime Drowsiness

We all know those students who fall asleep in class, and at times we may have been those students. Rather than passing judgment on yourself or the behavior, consider it could be related more closely to sleep deprivation than laziness.

How Sleep Affects Students and Their Success At School (7)

When you consistently feel sleepy during the day, there’s a high chance you didn’t get enough shut-eye the night before. Daytime drowsiness is also a common symptom to be aware of. Extreme tiredness in class is undoubtedly a cause for concern, but drowsiness can be dangerous – especially for students who drive since it increases their risk of an accident.

Inability to Concentrate

Difficulty concentrating is also an effect of sleep deprivation, and a lack of focus could certainly impact your ability to do well in school. When you’re unable to concentrate, you will notice you have a harder time paying attention in class and staying on track with homework and study assignments.

(Video) Is School Slowly Destroying Your Brain?

Memory Problems

Not enough rest could also negatively affect your memory, and for students who need to retain important information for tests and presentations, this is not good news. In the event you notice you’re more forgetful than usual, it’s a good opportunity to review your sleep habits.

Less Physical Strength

How Sleep Affects Students and Their Success At School (8)

While some students participate in athletics for fun, others may rely on sports to get important scholarships and college opportunities.

Just as food fuels your body, so does sleep. However, when you don’t get the rest you need, you will have less physical strength and energy. This means you are less likely to perform as well as you could, which is why rest is so crucial.

In fact, the data supports this. A 2011 study looked at how sleep affected the performance of college basketball players.

They discovered that basketball players who achieved optimal sleep also reached their peak athletic performance [14].

Even for young people who don’t participate in their school’s sports, this can cause them to feel less inclined to exercise altogether.

Do Successful Students Sleep More?

Although this information implies that sleeping better leads to more success in school, is there actual data that proves it? Yes.

For example, a 2015 study [15] wanted to see if there was a correlation between sleep duration and academic performance among pharmaceutical students. Their research found that students who sleep longer did better on exams, resulting in higher semester grades and GPAs.

How Can Students Sleep Better?

Now understanding the relationship between sleep and success, students can take the initiative to improve their sleeping habits.


No Homework or Technology Right Before Bed

How Sleep Affects Students and Their Success At School (9)

Students should avoid homework, studying, and technology – including social media – about an hour before bed.

As tempting as it is to stay up late for more study time, the research shows us that you are more likely to do better if you go to bed earlier. In the event you have homework due the next day, experts recommend getting up early to finish it instead.

It might be hard to give up scrolling through Instagram or playing video games, but cutting off your screen time before bed should also help your mind relax to fall asleep.

Find Out More: The Effect of Technology on Sleep


Create a Better Sleep Environment

For students who have trouble sleeping, improving their sleep environment could result in a better night’s rest. Light, temperature, and noise [16] are three main environmental factors that can affect sleep.

For students with noisy roommates who stay up later, try using devices like sleep masks or earplugs. Blackout curtains can also help knock out extra light from outside. It’s also a good idea to monitor your room’s temperature so that it’s not too hot or too cold, which should help you rest more comfortably.

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Stick to a Schedule

Another helpful tip is to stick to a regular sleep schedule by going to bed at the same time and waking up at the same time every day. While this might be more of a challenge on weekends, a consistent schedule should help keep your body’s internal clock in check.


(Video) How Sleep Affects Your Brain

Avoid Caffeine and Alcohol

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Cutting out caffeine, particularly later in the day and at night, seems like a no-brainer, but you might be tempted to use it while you finish up your homework. Rather, opt for a glass of water or a decaffeinated drink to give you some energy.

In addition to caffeine, experts also suggest avoiding alcoholic beverages. For students of legal drinking age, you might think a glass of wine can help you wind down. While alcohol does make you sleepy, it could also lead to more disrupted sleep.


Don’t Eat Right Before Bed

When you’re going from class to class and then an evening team practice, rehearsal, or study session, you could easily find yourself putting off dinner until late at night. Instead of having a big meal, though, opt for a light snack that won’t leave you feeling uncomfortably full during the night.


Exercise Regularly

How Sleep Affects Students and Their Success At School (12)

Regular workouts should also help you sleep better. According to research, students who are in good physical condition fall asleep more quickly and rest better. For optimum results, you should exercise for at least 30 minutes three times a week about 5-7 hours before your bedtime – if not earlier.


Manage Your Concerns

Whether they’re school-related or personal, worries have an awful habit of creeping up at night. When you find that your worries keep you up, a good idea is to jot them down. Then, try to come up with solutions before you go to bed and plan your schedule for the next day.

Writing them down and creating a game plan should make it easier for you to let go of those concerns when you go to sleep.

How Will Better Sleep Help Students Later in Life?

How Sleep Affects Students and Their Success At School (13)

The great news is that developing good habits as a student should translate to not only academic success but also success later in life when you enter your respective career field. Many high-level jobs will need you to function to the best of your ability, and if you’re not well-rested, this could affect your job performance. That’s why creating good habits early on is so important.

Good sleep should also keep you healthy [17] as you age. A full night’s sleep should help prevent weight gain, boost your immune system, strengthen your heart, and improve your memory.

[1] Shalini. Paruthi MD, Lee J. Brooks MD, Carolyn. D'Ambrosio MD, Wendy A. Hall PhD RN, Suresh. Kotagal MD, Robin M. Lloyd MD, Beth A. Malow MD MS, et al. “Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine”, American Academy of Sleep Medicine, 2016.

[2] Nathaniel F. Watson MD MSc, M. Safwan. Badr MD, Gregory Belenky MD, Donald L. Bliwise PhD, Orfeu M. Buxton PhD, Daniel. Buysse MD, David F. Dinges PhD, “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society”, American Academy of Sleep Medicine, 2015.

[3] “Sleep in Middle and High School Students”, Centers for Disease Control and Prevention, September 10, 2020.

[4] “Sleep Rocks!…Get More of it!”, University Health Center at the University of Georgia

[5] Hannah K. Allen, Angelica L. Barrall, Kathryn B. Vincent, Amelia M. Arria, “Stress and Burnout Among Graduate Students: Moderation by Sleep Duration and Quality”, Springer Link, 2020.

[6] “Why It’s Time to Ditch the Phone Before Bed”, SCL Health

[7] “Improving Sleep”, Dartmouth College

[8] Jiunn-Horng. Kang, Shih-Ching. Chen, “Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan”, National Center for Biotechnology Information, 2009.

[9] “Sleep Deprivation”, Cedars Sinai

[10] Ruthann Richter, “Among teens, sleep deprivation an epidemic”, Stanford Medicine, 2015.

[11] Anne G. Wheaton PhD, Gabrielle A. Ferro PhD, Janet B. Croft PhD, “School Start Times for Middle School and High School Students — United States, 2011–12 School Year”, Centers for Disease Control and Prevention, 2015.

[12] “Mood and Sleep”, Better Health Channel

[13] Eric J. Olson MD, “Lack of sleep: Can it make you sick?”, Mayo Clinic, November 28, 2018.

[14] Cheri D. Mah, Kenneth E. Mah, Eric J. Kezirian, William C. Dement, “The effects of sleep extension on the athletic performance of collegiate basketball players”, National Center for Biotechnology Information, 2011.

[15] Megan L. Zeek PharmD, Matthew J. Savoie PharmD, Salisa C. Westrick PhD MS, “Sleep Duration and Academic Performance Among Student Pharmacists”, National Center for Biotechnology Information, 2015.

[16] “External Factors that Influence Sleep”, Harvard University, December 18, 2007.

[17] “The Benefits of Getting a Full Night's Sleep”, SCL Health, 2018.

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Jill Zwarensteyn

Jill Zwarensteyn is the editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.Based in Los Angeles, she is an experienced writer and journalist who enjoys spending her free time at the beach, hiking, reading, or exploring new places around town.She’s also an avid traveler who has a personal goal of being able to successfully sleep on an airplane someday.


How does sleep help you focus in school? ›

Research suggests that sleep helps learning and memory in two distinct ways. First, a sleep-deprived person cannot focus attention optimally and therefore cannot learn efficiently. Second, sleep itself has a role in the consolidation of memory, which is essential for learning new information.

How does not getting enough sleep affect a person's focus in school? ›

When kids are sleep-deprived their brains actually lapse into sleep-like brainwave patterns, which is why tired kids space out during class. They're more distracted, they may make more careless errors, and they have a hard time focusing on class assignments and tests.

Why is sleep important for learning? ›

Not sleeping or getting enough sleep can lower your learning abilities by as much as 40%. During these NREM stages, the brain also sorts through your various memories from the previous day, filtering out important memories and eliminating other information.

What are the effects of sleeping in class? ›

The after effects of students' sleep in class:

There is a tendency to miss important lectures. They might miss a rescheduled special lecture. They are left isolated and are deprived of social activities after class. Instructors are less inclined towards sleeping students.

How does sleep affect success? ›

Thus, sleep provides an essential function for memory consolidation (allowing us to remember what has been studied), which in turn is critical for successful academic performance. Beyond the effects of sleep on memory consolidation, lack of sleep has been linked to poor attention and cognition.

How does better sleep improve academic performance? ›

A direct way that sleep and school performance are connected is through effects on mental function. Some known problems associated with lack of sleep include: Decreased attention. The ability to concentrate is vital to learning and academic achievement, but insufficient sleep reduces attention and focus.

What are the impacts of not enough sleep? ›

Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.

How does sleep affect motivation? ›

The mental and physical strain of sleep deprivation can dampen the spirits of even the greatest optimist. The effects of poor quality sleep can manifest as mood swings, irritability, anxiety, and depression - leading to plummeting motivation and ability to see the larger picture.

Is lack of sleep side effects on school? ›

Reduced overnight sleep or altered sleep patterns has been associated with severe drowsiness and failure in academic success. In a study, people who had enough sleep compared to their sleep-deprived individuals used innovative solutions twice as often when confronted with complex mathematical problems.

Why is sleep important 4 reasons? ›

Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

Why sleep is important for children's learning growth and development? ›

A child who does not get enough healthy sleep may experience difficulties with concentration, memory, regulating their emotions, organising tasks and creative thinking. These children may be easily distracted, irritable, disruptive or generally hyperactive and restless.

How does school affect a students sleep schedule? ›

Countless studies have shown that early school start times are associated with students getting less sleep, which negatively affects student academic performance. Students with less sleep have difficulty paying attention in class and are likely to have lower grades. They may also experience irritability and fatigue.

How does sleep affect high schoolers? ›

Children and adolescents who do not get enough sleep have a higher risk of obesity, diabetes, injuries, poor mental health, and problems with attention and behavior.

How many students fall asleep during class? ›

20-30% of high school students and 6% of middle school students fall asleep in school each day.

Is sleep the secret to success? ›

Studies have shown a dramatic difference in the brain function of people who sleep 6-hours who under-perform when compared to those who have had 7-hours or more. Not only do we need good sleep to achieve peak performance we also require it for good mental health.

How much sleep is successful? ›

“Same with everybody else, whether we admit it or not.” Indeed, it's recommended that adults get seven or more hours of sleep a night, according to the American Academy of Sleep Medicine.

How much sleep do successful get? ›

But the majority manage to get at least 6 hours, as you can see in the list below detailing the sleep habits of 10 highly successful people: Elon Musk, CEO of Tesla and SpaceX: 6 hours (1am — 7am) Tim Cook, CEO of Apple: 7 hours (9:30pm — 4:30am) Bill Gates, Co-Founder of Microsoft: 7 hours (12am — 7am)

How much does sleep affect grades? ›

The students who reported the most stable, consistent sleep patterns earned a GPA of 3.66, on average, while the students with the most variable sleep earned a GPA of 3.21. Students with regular sleep patterns also reported higher levels of well-being.

How quality of sleep affects academic performance? ›

Introduction: Adequate sleep has a crucial role in enhancing cognitive skills especially memory retention. Poor night time sleep quality and the consequent daytime sleepiness affect physical and cognitive health of students and their academic performance.

Does sleep quality affect student's academic achievement? ›

Conclusion. The results showed no significant difference between sleep quality and academic achievement. Nevertheless, longitudinal study should be performed to control for confounding factors.

What happens if you don't sleep enough as a teenager? ›

Sleep deprivation increases the likelihood teens will suffer myriad negative consequences, including an inability to concentrate, poor grades, drowsy-driving incidents, anxiety, depression, thoughts of suicide and even suicide attempts.

What happens when you don't get enough sleep as a kid? ›

Insufficient sleep means not getting enough sleep at night, which can cause several problems including decreased brain development, learning problems and more frequent negative emotions. It can also contribute to weight management problems, growth issues and increased frequency of illnesses.

What causes sleep deprivation in students? ›

The major reasons for sleep deprivation in teens are biology, screen time and unreasonable expectations. Because of hormone changes, teens are more awake at midnight and would wake at 10 or 11am if they didn't have to get to school.

Is sleep more important than school? ›

Scores of studies conclude that students really do better when they sleep. Sleeping poorly (or not at all) leads to worse test results and poorer ability to learn new things. In fact, an all nighter hurts your ability to think, reason, and understand to the same degree as if you were taking your test drunk.

How much sleep do kids lose from school? ›

Here's what they found: Among middle school students, 57.8% reported insufficient sleep, with nearly 12% reporting sleeping fewer than 6 hours a night. Among high school students, 72.7% reported insufficient sleep, with about 20% reporting sleeping fewer than 6 hours a night.

How many kids lose sleep because of school? ›

Research has found that 73 percent of high school students regularly do not get a healthy amount of sleep.

What are 5 facts about importance of sleep? ›

It can help you:
  • Get sick less often.
  • Stay at a healthy weight.
  • Lower your risk for serious health problems, like diabetes and heart disease.
  • Reduce stress and improve your mood.
  • Think more clearly and do better in school and at work.
  • Get along better with people.
Aug 1, 2021

What are the 5 purposes of sleep? ›

Nevertheless, it is quite evident that sleep is essential for many vital functions including development, energy conservation, brain waste clearance, modulation of immune responses, cognition, performance, vigilance, disease, and psychological state.

How does sleep affect growth and development? ›

Also, during sleep the body produces hormones that help the body grow and, throughout life, build muscle, fight illnesses, and repair damage to the body. Growth hormone, for example, is produced during sleep, and it is essential for growth and development.

How does sleep affect the proper growth and development? ›

But over the long term, a person's growth may be affected by not getting the full amount of sleep. That's because growth hormone is normally released during sleep. If someone consistently gets too little sleep (known as "sleep deprivation"), growth hormone is suppressed. Lack of sleep also can affect other hormones.

How does sleep help a child's brain? ›

"Sleep is important for emotional regulation," Dr. Holland says. "The brain needs enough 'brainpower' to be able to control those automatic, knee jerk, emotional reactions. Kids without enough sleep may have trouble with that and may tend to be more irritable."

How do the hours of sleep affect the stress level of students? ›

While students with poor sleep quality experienced higher stress levels, the level of stress-weigh as much as 84%. Students with poor sleep quality are 4.7 times higher risk of experiencing moderate to severe levels of stress compared to students who have a good sleep quality.

How many hours do successful students sleep? ›

According to the National Sleep Foundation, high school students (ages 14-17) need about eight to 10 hours of sleep each night. For young adults (ages 18 to 25), the range is need between seven and nine hours. How do you know how much sleep you need within this range? According to Dr.

How much sleep do good students get? ›

The optimal amount of sleep for each person may vary, but generally research suggests 7-9 hours per night for college-aged populations.

Why are so many students tired during school? ›

Why students don't get enough sleep. Teenagers are going through time of change, which is stressful and exhausting. Combine hormonal changes with the need for social acceptance and the pressures of school work, and you get a recipe for tiredness and trouble falling asleep. Students are always surrounded by technology.

How does sleep affect academic success? ›

Students should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance. Children and adolescents who do not get enough sleep have a higher risk for many health problems, including obesity, type 2 diabetes, poor mental health, and injuries.

Why do most successful people sleep less? ›

They are outgoing. Less sleep offers these people the energy to go out and benefit from the social life around them. Thus they can connect and meet more people that will drive them to be more successful. Connecting and networking are important elements in getting more done and becoming more successful.

How does sleep affect productivity? ›

Lack of sleep leads to detriments in job performance, productivity, career progression and satisfaction, and an increase in job-related accidents, absenteeism, and counterproductive work behaviors. Conversely, better sleep has been linked to improved memory, knowledge acquisition, and learning.

How a lack of sleep kills your productivity? ›

Skipping sleep impairs your brain function across the board. It slows your ability to process information and problem solve, kills your creativity, and catapults your stress levels and emotional reactivity.


1. How lack of sleep affects health and tips for a good night's rest
(CBS Mornings)
2. Why is sleep important? - Wellbeing video
(Northamptonshire Healthcare NHS Foundation Trust)
3. Sleep and Academic Success Toolkit (1/3)
4. Ask Dr. Nandi: A good night's sleep is key to school success
(WXYZ-TV Detroit | Channel 7)
5. Sleep Deprivation and its Effect on Student's Priorities
6. What Happens When You Procrastinate Too Much
(Insider Science)
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